It is a well known medical fact that broccoli and other cruciferous vegetables,such as cauliflower,cabbage,and brussel sprouts,are cancer fighters.Every bite of these vegetables contains healthy doses of protective phytonutrients.One way to make broccoli more appealing to the vegetable haters in your family is to add it to stir-fry dishes like this one.Not only will the broccoli taste better,but many of the antioxidants and other beneficial plant substances it contains will be more easily absorbed by the body when eaten with the small amount of healthy oil that is part of this preparation.Like all red meats,sirloin is an excellent resevoir of iron,which is essential for building bodyfirming muscles and healthy blood.
Ingredients are; (1) 2 teaspoons peanut or vegetable oil (2) 2 tablespoons peeled and minced fresh ginger (3) 2 medium scallions ,minced (4) 2 garlic cloves,minced (5) 1/4 teaspoon crushed red-pepper flakes (6) Zest of 1 orange,thinly sliced (7) 1/2 pound boneless sirloin steak,trimmed of any fat around the rim and thinly sliced (8) 2 cups fresh broccoli florets,or 10 ounce bag frozen broccoli florets,thawed (9) 1 red bell pepper,cored,seed,and chopped (10) 2 tablespoons reduced-sodium soy sauce (11) 2 tablespoons rice wine vinegar or white wine vinegar (12) 1 teaspoon cornstarch whisked with 1 tablespoon water.
1. Heat the oil in a large nonstick wok or large nonstick skillet set over medium-high heat.Add the ginger,scallions,and garlic;cook,tossing and stirring,until fragrant,about 30 seconds.Add red-pepper flakes and orange zest and cook 20 seconds longer.
2. Slip the sirloin strips into the pan and cook,stirring and tossing,until lightly brown,about 2 minutes.Add the broccoli and bell pepper;continue tossing and stirring until slightly softened but still crunchy,about 1 minute.
3. Pour in the soy sauce and vinegar and bring to a boil,stirring constantly.Add cornstarch mixture and cook,stirring,until thickened,about 15 seconds.Immediately remove from heat.Let stand 1 minute before serving.
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Ingredients are; (1) 2 teaspoons peanut or vegetable oil (2) 2 tablespoons peeled and minced fresh ginger (3) 2 medium scallions ,minced (4) 2 garlic cloves,minced (5) 1/4 teaspoon crushed red-pepper flakes (6) Zest of 1 orange,thinly sliced (7) 1/2 pound boneless sirloin steak,trimmed of any fat around the rim and thinly sliced (8) 2 cups fresh broccoli florets,or 10 ounce bag frozen broccoli florets,thawed (9) 1 red bell pepper,cored,seed,and chopped (10) 2 tablespoons reduced-sodium soy sauce (11) 2 tablespoons rice wine vinegar or white wine vinegar (12) 1 teaspoon cornstarch whisked with 1 tablespoon water.
1. Heat the oil in a large nonstick wok or large nonstick skillet set over medium-high heat.Add the ginger,scallions,and garlic;cook,tossing and stirring,until fragrant,about 30 seconds.Add red-pepper flakes and orange zest and cook 20 seconds longer.
2. Slip the sirloin strips into the pan and cook,stirring and tossing,until lightly brown,about 2 minutes.Add the broccoli and bell pepper;continue tossing and stirring until slightly softened but still crunchy,about 1 minute.
3. Pour in the soy sauce and vinegar and bring to a boil,stirring constantly.Add cornstarch mixture and cook,stirring,until thickened,about 15 seconds.Immediately remove from heat.Let stand 1 minute before serving.
Enjoy recipes from these amazing 5 e-books for the low cost of $6.99.No shipping and handling.Download to your computer today.
20% Discount off low-cost rate if requested; Email me at cedricterrell@ymail.com
http://cedric3453.firstclassrecipes.com
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